i was wondering if you guys thought this was any good to keep me in shape im not boxing to fight im just doing it to stay toned up and in shape. i didnt incorperate any weights in my workout routine because i burned out with lifting it got realy old after doing it for 2 years. so what do you guys think about it do i need more less or what? all help is appreciated.

Hey man, thats not to bad for someone whos jst doin it as a hobby and to keep weight to a mini this is wat i do on a daily

(this is with 10kg weights jst to get tone dnt want to get huge)
20 Bicep curls (one with right one with left is 1 rep) 30 times
10 " " (one with right one with left is 1 rep) 30
5 " " (one with right one with left is 1 rep) 30

what could i do for my lower back and for tysonisgod i think im going to try your ab workout but im in school and work a job so i dont have time to run miles a day. but do think i need to use weights also or amd i fine without them?

have you ever heard of the "superman pose"? it's also called a "spinal extension". look into it. there's a version of it that requires nothing at all, and a version of it that requires one of those big inflatable balls - i forget what they're called. the "pelvic tilt" is another one. yet another one is the "hip raise". they may go by different names depending on who you ask or what your source is.

Don't do your pullups and chinups to failure. Always have one extra in the bag, and then do more sets instead. Way more sets. It's called Grease the groove, and will get you stronger way faster. To failure training is bodybuilding dogma, it's old and it's ineffective.